Flexibility & Recovery

Boxing puts enormous stress on the shoulders, hips, and core. Flexibility and recovery work prevent injuries and keep training sustainable.

Pre-Training Dynamic Warm-Up (5 Minutes)

• Arm circles: 15 seconds each direction
• Shoulder rolls: 15 seconds forward, 15 backward
• Hip circles: 10 each direction
• High knees: 30 seconds
• Shadow boxing: 1 minute (light, just moving)
• Lateral shuffles: 30 seconds

Post-Training Stretching (5 Minutes)

• Shoulder cross-body stretch: 20 sec each side
• Tricep stretch: 20 sec each arm
• Hip flexor stretch: 20 sec each side
• Hamstring stretch: 20 sec each leg
• Neck rolls: 5 each direction
• Child’s pose: 30 seconds

Recovery Between Sessions

• Sleep: 8–10 hours for youth athletes. Non-negotiable.
• Ice: After hard sparring or if anything is sore, ice for 15 minutes
• Active recovery days: Light walking, stretching, or swimming on rest days
• Hand care: Wrap hands properly every session. Sore knuckles or wrists mean the wraps are wrong.